How to lose weight five kilos in a month realistically (and without dying in the attempt)
If in summer you have had too much fun and now you have the memory in the form of fat, you can easily remedy it
In summer you have had a great time, but that's great, and now is the time to consider losing weight. Beers, tapas, dinners, drinks and barbecues have not been missing. The problem, reader, is that all that happiness has remained in your body in the form of fat. And although it is a good memory to have these extra kilos in the body that remind you of how well you spent the days of paid freedom, the truth is that you do not feel well and know that you are not comfortable.
That is why the time has come to take action on the matter and get to work. Losing weight is easy if you do the right thing and at the right time. As we assume that you are not a fan of limiting yourself at lunchtime and that you like to go out and have your drinks, we are going to propose a simple one-month plan to lose weight realistically. Attentive.
How to lose five kilos in a month realistically
Before going to detail the plan, you should know that being only one month long you have to take it seriously. It is a set of very easy steps that will not only make you lose weight, but will help you to know more and better your body and make better nutritional decisions in the future.
These are the five things you should do if you want to lose weight fast:
1) Eat these calories
Calories are not everything in terms of losing weight, but they are of great importance. You have to know that in the end you lose weight if you burn more calories than you consume. It's that easy.
To lose a kilo of fat you must have a deficit of at least 7,000 calories. So, how many calories do you have to eat to lose more than one kilo a week?
'' Once you know how many calories you usually consume, you have to reduce the total number by 500. That is, if you eat 2,500, put the cap at 2,000 kcal
Once you know how many calories you consume in your day to day (you must count them a couple of days), you should lower the total number by 500. That is, if you normally eat 2,800 calories, you should start eating only 2,300. In this way you will lose 0.5 kilos per week. The other half kilo we will take it off based on exercise and tricks to speed up the metabolism.
On the days you don't exercise, you should consume about 1,500 calories on average at most per day.
2) Reduce your consumption of fruits and drinks
The fruits are very healthy but they are loaded with sugar, and now it does not suit us. It is best that you reduce its consumption for at least two weeks. Nor should you drink soda, in its normal versions or 'light' or 'zero'. In these seven days you can hydrate with water, teas or coffee.
3) The foods you should eat
Forget about rice, pasta, bread, cereals ... During this month your diet should be based on a main protein dish (chicken, eggs, fish) with a generous accompaniment of vegetables (salad, broccoli, cabbage, puree , Soup...).
'' During this month your diet should be based on a main protein dish (chicken, eggs, fish) with vegetables
In summer you have had a great time, but that's great, and now is the time to consider losing weight. Beers, tapas, dinners, drinks and barbecues have not been missing. The problem, reader, is that all that happiness has remained in your body in the form of fat. And although it is a good memory to have these extra kilos in the body that remind you of how well you spent the days of paid freedom, the truth is that you do not feel well and know that you are not comfortable.
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That is why the time has come to take action on the matter and get to work. Losing weight is easy if you do the right thing and at the right time. As we assume that you are not a fan of limiting yourself at lunchtime and that you like to go out and have your drinks, we are going to propose a simple one-month plan to lose weight realistically. Attentive.
How to lose five kilos in a month realistically
Before going to detail the plan, you should know that being only one month long you have to take it seriously. It is a set of very easy steps that will not only make you lose weight, but will help you to know more and better your body and make better nutritional decisions in the future.
These are the five things you should do if you want to lose weight fast:
4) Get 40 minutes of exercise in the morning
These two weeks you will have to make an exception: you have no choice but to move. You should do cardiovascular exercise, that is, running, swimming, rollerblading, cycling ... whatever you want, but it is necessary.
It is best to have a coffee in the morning and go out for a run for at least 40 minutes. A trick to burn more fat and calories during training is to make intervals of speed and intensity. That is, you can run at full speed for five minutes and walk for three; and so you intersperse.
These intervals will help you burn more calories at the same training time.
5) Do not eat anything after 9 pm
It is best to make five meals a day, so you will avoid having anxiety about eating little and not sinning with hydrates. Between the shots, three or four hours must pass, and thus avoid sugar drops.
This would be the perfect plan:
- Breakfast: 8 hours
- Mid-morning: 11 hours.
- Food: 14 hours.
- Snack: 17 hours.
- Dinner: 20 hours
You should not eat anything later than 9 pm. Your metabolism slows down as the day goes by, so it is important that you make the last meal of the day as soon as possible, as you will have more chances of burning it completely.
6) Alcohol prohibited
Alcohol is full of empty calories and has tons of sugar. You will have to forget about the wine, vermouth and drinks for a month. Remember that you have already drunk this summer for two months, nothing will happen to you either.
'' The bad thing about alcohol, moreover, is that it opens your appetite, and with three beers you will eat everything you put in front of you
The bad thing about alcohol, moreover, is that it opens your appetite, and with three beers you will eat all the nuts that are put in front of you.
If you have any food or commitment, you can have some (one or two) glass of wine.
